Backward Lunge

Muscles worked: Legs & Glutes · Also: Glutes & Hips, Calves

Backward Lunge steps one leg behind you into a lunge instead of forward, which many people find kinder on the knees. You step back, lower until both knees are roughly bent at right angles, then push back to standing.

Keep your torso tall and your front knee tracking over your toes, not collapsing inward. Step only as far back as you can while staying balanced, and push through the front heel to return — the front leg does most of the work.

How to do it

1. Stand tall, then step one leg back behind you.
2. Lower until both knees are roughly bent at right angles, keeping your torso tall.
3. Keep your front knee tracking over your toes, not collapsing inward.
4. Push through your front heel to return to standing — the front leg does most of the work.
5. Step only as far back as you can while staying balanced.

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Programs that include it

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General fitness information only, not medical advice. Stop if an exercise causes pain, and talk to a doctor before starting a new workout routine if you have a health condition.